Під’їм на відміну від стрибків на тумбу мають менш динамічний характер виконання, в наслідок чого вони є більш безпечними, і добре підійдуть для тих хто тільки починає свій тренувальний шлях. Але досвідчені спортсмени так само можуть використовувати дану вправу для опрацювання сідничних м'язів.
Пояснення
The technique of performing the exercise: Box Step Ups unlike Box Jumps is less dynamic movement, as a result it is safer, and will be friendly for beginners. But experienced athletes also can use this exercise to work on the gluteal muscles. Initial position: - Stand in front of a box, choose the height that is suitable for you. It is recommended to choose the height on which you can safely stand on and when you have one foot on it the height makes a 90 degree angle in the knee. - Stand in an upright postured position, without tilting forward. Performing the exercise: - With one foot placed completely on the box, press all your weight into the heel of that foot. - Then put the same foot back down to the ground. - Repeat on the same leg for the desired reps, then do the same with the other leg. - You can repeat on the same leg for the desired reps or you can also go into alternating reps by bringing the weight bearing leg down and then step-up with the other leg. Recommendations: - Press all your weight into the heel of foot, don’t press it on your toes. - As you come up make sure to maintain an erect posture and keep your knee back behind your toes throughout the movement. - Maintain control and balance during going down with legs muscles, don’t fall down.